The Nutritional Properties of Soya Beans
Although a relative newcomer in the West, the soya bean has been cultivated
for thousands of years in the Far East. Indeed, such was its importance that
the ancient Chinese considered the soya bean to be one of the five sacred grains
(along with rice, wheat, barley and millet). Recorded history traces it back
as far as 2838 BC in China, to the 6th century in Japan, and to the 17th century
in Europe. Today, the USA produces one-third of the world's supply, mostly for
use in livestock feed and non-food products with only 2% destined for human
consumption. However, in some areas of China, where soya foods are consumed
in at least ten different forms, soya bean consumption may be as high as 55-60
grams per day. In the UK, the best-known derivatives of this versatile legume
are tofu, soya milk and other soya 'dairy' products, and meat analogues such
as Textured Vegetable Protein (TVP). Its widespread use in the food industry
(it has been estimated that soya is used in 60% of processed foods) undoubtedly
helps to explain why soya beans have become one of the first crops to be genetically
modified - a source of considerable and justifiable concern to many consumers.
Like most legumes, soya beans are an excellent source of dietary fibre, complex
carbohydrate and plant protein. On the negative side soya beans are relatively
high in fat, although this is mainly unsaturated fat. For example, 100g dried,
raw soya beans contain 35.9g protein, 15.8g carbohydrate, 8.5g water, and 18.6g
fat, of which just 2.3g is saturated fat. Cooking naturally increases the water
content whilst diluting the other nutrients, but 100g steamed tofu, for example,
still contains 8.1g protein.
However, it is the micronutrient content of soya beans (and, to some extent,
other legumes) which may be of greater significance. For example, phytochemicals
such as saponins (found in a variety of legumes) and isoflavonic phytoestrogens
('plant estrogens' - found primarily in soya beans) may promote bone health,
and reduce the risk of both cardiovascular disease and hormone-related cancers.
Indeed, a recent study by the Cancer Research Center of Hawaii showed that women
who ate foods rich in phytoestrogens had a reduced risk of endometrial cancer
compared to women who consumed little on none of these foods. However, a review
of 58 epidemiological studies reporting results for legume consumption and cancer
risk by the World Cancer Research Fund showed inconsistent results, so that
the jury is still out on this question.
More certain is the cholesterol-lowering effect of soya protein. A recent meta-analysis
of the effects of soya protein on serum lipids in 29 controlled clinical trials
showed that total cholesterol decreased by 9.3%, LDL-cholesterol ('bad' cholesterol)
decreased by 12.9%, triglycerides decreased by 10.5%, and HDL-cholesterol ('good'
cholesterol) increased by 2.4% in the intervention (soya protein) groups compared
with the control groups. These beneficial effects on serum lipids are likely
to result in a considerably reduced risk of coronary heart disease. Other potential
benefits of legumes include their extremely low glycaemic index, which suggests
that they may be a particularly important food for diabetics and individuals
at risk of becoming insulin resistant, and the relief of menopausal symptoms.
Paul Appleby